Wellness Unfiltered-Postpartum Edition

Inflammation happens to all of us at some point or another. It’s your body’s response to injury or damage. Whether you develop an infection or break an arm, your immune system triggers inflammation to begin the healing process. It’s a self defense mechanism. Contrary to popular belief, inflammation isn’t all bad but if it goes on for too long or you have too much, it can lead to health issues. On this episode Emily and I talk about how to test your level of inflammation, ways to lower inflammation and much more.

What is inflammation? [6:02]

What causes inflammation [7:03]

C-Reactive Protein Test [8:32]

Proinflammatory foods [10:00]

Metabolically healthy [10:55]

Lab review & preventive measures [14:00]

Sleep and inflammation [16:13]

Nightshades and joint pain [17:07]

Omega-3 benefits [18:31]

Ways to lower inflammation [21:45]

Curcumin/ Turmeric [25:15] 

Mitochondria [28:15]

Gut issues [29:29]

Bone broth - Kettle and Fire, Bolyards [31:55]

 

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Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Our first episode in 2021! There is so much nutrition information floating around out there; it can be challenging to see the truths and myths behind them all, such as:   - All carbs are bad. - Fat will make me fat.   A big chunk of this information is often false and is not evidence-based, or it can be outdated science. Sadly, this creates confusion and can lead to an unhealthy relationship with food. In this episode, we talk through the most common food rules and myths that have become well believed and hard to debunk. We are here to help you navigate through the "food rules" society has presented us with. In the end, we believe the better of a relationship you have with yourself, the better of a relationship you will have with food.

Getting educated [2:50]

Eating healthy vs eating for weight loss [4:45]

Debunking the “if I’m not dieting, I’m not on track” mindset [6:00]

Emily and her experience with low carb diets [6:50]

Dieting myths [8:00]

Your diet doesn’t define you [12:32]

Different diets for different seasons of life [14:30]

Checking in with yourself/ mindset check [15:15]

Food rules have too much power over our mindset [17:30]

Getting in-tune with self [18:50]

Stop the negative narrative [21:16]

Being thankful for your food [24:15]

A new episode drops every Monday at 5 am. You can find us on Spotify, SoundCloud, Apple, and ITunes. If you have any questions, be sure to shoot us a DM.

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

New Year’s resolutions flop for many reasons—both ambition and fear play roles in their self-destruction. We converse about the importance of having a plan, setting deadlines, how behavior drives change, simplifying goals and the importance of hiring a coach. With this information we hope that you’ll find it easier to obtain your goal/s. 

Setting NY resolutions [2:15]

Restriction vs balance [4:40]

The power of habit and awareness [5:25]

Why people have a tough time changing [6:00]

Journaling & how it can help encourage change [8:20]

Simplifying goals [9:55]

Precontemplation [11:47]

What are you willing to do to reach your goal? [12:45] 

Hiring a coach or an expert to help you achieve your goal [14:15]

The importance of scheduling and setting deadlines [15:50]

Having a plan [18:00]

Small daily changes [20:35]

 

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Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Stress Relief Episode #29

 

Stress triggers your fight-or-flight response in order to fight the stressor or run away from it. Typically, after the response occurs, your body should relax. Too much constant stress can have negative effects on your long-term health. 2020 has been a year for all of us. Emily and I found it to be appropriate to offer some useful strategies on how to manage. The goal of stress management isn’t to get rid of it completely, but learn how to handle and address it. 

Emily & Kelley talk about their personal experience with feeling stressed [2:00]

Focus on today [3:00]

Gratefulness [4:18]

Tactics on what to do when feeling stressed [7:50]

Meditation - Calm, Headspace [8:0]

Box Breathing [8:45]

Exercising for stress release [9:40]

Physical indications of being in a stressed state [11:50]

Sleep [12:30]

Routine [17:02]

Emily talks about how much she loves her Acupuncture mat [18:18]

Consistency with self care habits [24:50]

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Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Let’s be real, we all snack. And actually, snacking isn’t “bad” for you if you do it in moderation and make healthy choices.  On this episode, Emily and I give some of our favorite snack options. We talk about the importance of having a balanced snack as opposed to the typical grab and go gas station option. 

Our favorite places to get Burgers in STL [2:00]

The Dam, Macs Local Eats & Village Bar [3:45] 

Kounter Kulture Sandwich and Songbird [6:30]

Late night snacking [9:05]

Why we’re not a fan of the word “snacks” [10:00]

Blood sugar levels [11:15]

Helpful questions to ask prior to eating [13:00]

Food journaling [15:00]

Taking time for food to digest [19:22]

Kelley’s favorite snacks - Bolyards bone broth [19:45]

Energy balls [22:00]

Emily’s favorite snacks [22:50]

Migrating motor complex [27:55]

Timing of last meal [28:50]

 

As always, thank you for listening!

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Now, more than ever is the time to focus on our health. Your immune system is your body’s natural defense system and has to work hard all through the year, whether it’s offering protection from a flu virus or an infection that could happen any time. Emily and I discuss various ways to enhance your immune system with minimal effort. 

What we can do to boost our immune system [3:50]

Choosing one healthy goal at a time [5:00]

The power of sleep [5:55]

Gut health [8:30]

Cooking at home to improve health [10:12]

Replace instead of remove [12:00]

Supplements [13:25]

Adaptogenic herbs - [15:05]

Ashwagandha [18:35]

Panax Ginseng [19:25]

Maca powder [20:18]

Astragalus [21:25]

Rhodiola [22:25] 

Getting outside & movement [23:50]

Food is medicine [25:00]

Positive mindset [27:00]

 

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

We've all tried a detox at one point or another but there are many ways to detox. Emily and I explain some common misconceptions about detoxing along with evidenced-based ways to rejuvenate your body’s detoxification system. Ways on how to detox your home, cleaning products, makeup, food and even toxic relationships are discussed. 

Kelley buys a home [1:15]

Ways to detox your home  [3:00]

Himalayan Salt lamps [4:40]

Emily explain what “Buzzwords” are  [6:40]

Household plants [8:00]

Sage cleansing your home [9:05]

Check the quality of your water [10:07]

Electronics [11:00]

Plastic vs glassware [12:40]

Detoxing with foods [13:00]

Swapping out foods vs taking out [16:50]

Antioxidants [18:20]

Detoxing from toxic relationships [19:50]

Summary of episode [27:05]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

It’s all about Thanksgiving! Emily and I share our favorite thanksgiving traditions, sides and recipes. We also give helpful tips on how to enjoy the holidays guilt free and on how to avoid gaining the inevitable holiday pounds.

Emily talks about how the seasonal changes have affected her [1:30]

“Dog grounding” [3:00]

Kelley & Emily express their love of Thanksgiving [8:30]

Kelley shares her favorite Thanksgiving salad recipe [12:30]

https://www.justataste.com/shredded-kale-brussels-sprout-salad-lemon-dressing-recipe/

Emily’s family Thanksgiving tradition [14:35]

Holiday weight gain [15:22]

“I’ll start Jan 1st mentality” [17:13]

Tips on how to avoid holiday weight gain and stay healthy [18:15]

Goal setting [18:30]

Portion control [19:10]

How to plate your food [21:23]

Hydration and movement [23:00]

Sleep and stress {24:07]

All or nothing attitude around food [25:25]

Snacking and meal spacing [28:30]

Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode.

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Emily and I watched the documentary, “The Social Dilemma” and gave our honest feedback on the documentary and our take on social media. 

Kelley’s take on the documentary [1:15- 3:54]

Emily’s review  [3:55 - 5:00]

How social media affect our youth [7:00]

Choosing not use phones during certain situations  [13:40]

Overconnected and not being able to unplug [16:30]

“Cookies” - how social media is creepily invading our search feed [19:00]

Making a conscience decision to limit SM use [24:00]

Being present [25:00]

Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode.

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

In this episode, we had the pleasure of sitting down with Jillian Tedesco, Founder & CEO of Fit Flavors. 

Jillian formed Fit-Flavors in 2009. She has 10+ years of personal experience and a culinary degree from Le Cordon Bleu Culinary Institute. We know that listening to this episode will light a fire under your ass. We discuss all things from starting a business, being an entrepreneur, a mother, and cultivating the life of your dreams. 

We cannot wait to have Jillian back on the Podcast to discuss… we’ll; you’ll have to tune-in to hear Jillian’s big future plans.

Jillian announces new Fit Flavors location [2:20]

Our love for tequila [4:15]

Pregnancy and drinking [5:50]

Jillian’s story about Fit Flavors  [7:25]

How Jillian worked through having anxiety [9:30]

Jillian’s faith in God [11:30]

How Jillian created and design meals [14:00]

Having a baby and running a business [20:00]

How to approach eating healthy with kids  [23:00]

Fit Flavors core values and Jillian’s take on fad diets [28:00]

Creating a healthy relationship with food [30:00]

Whole food nutrition and balanced eating [32:00]

Mental side of nutrition [37:30]

Reverse and yo-yo dieting [39:00]

Jillian’s food philosophy [44:20]

Jillian’s favorite foods [49:50]

 

Follow Jillian on IG: @jilliantedesco

Check out Fit Flavors website: https://fit-flavors.com

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